Perform a warm up of 5-10 mins depending on the amount of time you have

Perform your first interval. The focus here is on resistance - not speed. Put the resistance up to a hard level where you feel like you are pedalling up a hill. Stay seated on the bike. Perform the pedalling for the allotted time, say 60 seconds. Rest for 60 seconds and repeat for the allotted reps.

Cool down for 5-10 minutes.

When you move through the phases there will be small changes. Either the interval period will increase in length, or the rest will change or the amount of reps.There is enough here to keep you interested and challenged for 24 workouts.Enjoy the workouts and let me know how you get on.If you like these types of Interval workouts, Human Design has a 12 week Interval Workout Program designed to increase your fitness, lower your heart rate, help lose body fat and keep your training varied.